Tough move of the week: Rolling up down

It's important to challenge yourself to try new exercises every now and then, so if you're looking for an exercise to add to your routine, consider the rolling up down. This super-challenging, full-body move requires a baseline level of fitness, so it's definitely not designed for beginners. If you're not sure if you're ready for the entire exercise, you may want to try breaking it up into smaller pieces, working on the roll-to-a-stand portion or the pushup-to-a-stand portion before moving on to a traditional up down. When you've mastered the roll-to-a-stand and the traditional up down, you'll be ready to try the rolling up down! Here are a few more safety tips before you get started:

1. Anytime you jump, make sure you land with soft knees.
2. Every movement should be fully controlled. Your entire body should remain engaged to help prevent injury. For instance, when you hop your feet backward to move into a pushup position, your core must remain engaged in order to prevent your lower back from swaying. Similarly, when you initiate the backward roll, don't allow yourself to flop backward into the roll; make sure you control your downward motion, moving into a low squat before allowing your body to sit and roll backward.
3. Don't allow your knees to buckle inward. It's really easy to have your knees buckle inward when trying to roll into a stand from the lying position. The first few times you perform this exercise, do it in front of a mirror to make sure that your knees aren't buckling inward. It's also okay to create a wider, stronger base of support by planting your feet on the floor in a wide-squat position.
4. Don't force a movement! If anything feels weird, or you just can't seem to stand up from the roll, don't force it! Split up the exercise or start it from the top.

Remember: Always consult your doctor before starting an exercise program and be sure to listen to your body while performing any exercise. A little discomfort from physical exertion is okay, but actual pain is not okay.

The material appearing on Girls Gone Sporty, LLC is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment.